We have two parts to today’s workout, starting with some weighted Supine Bar Rows. You can elevate your feet on a box and add plates to your hips as needed

In order to build in some recovery time, a new round begins every 2 minutes [0-2-4-6-8-10] The 5 reps within that 2-minute window are designed to be completed unbroken. Athletes have the option to increase weight with each set or stay at one load across. These are to be performed with the palms facing away from the body

Our metcon that follows is scored as total calories accumulated over the 18 minutes

The jump rope and Burpees every 3 minutes will interrupt our progress on the row, ski or bike

Complete the listed reps on the rope and Burpees before moving back to the cal

Rope and Burpees happen on the [0-3-6-9-12-15] These should take no more than 2 minutes to complete, giving you at least 1 minute on the row, ski or bike

DOUBLE UNDERS

Choose a rep number or variation that takes 1 minute or less to complete

CALS

Athletes can keep the monitor running for all 18 minutes or write down their calories after each round